Written by: Deepa Sarkar
Need help building muscle strength at home? A set of 20kg dumbbells is effective and easy for administrators or beginner.
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A set of 20kg dumbbells will allow you to apply the right resistance for building strength without too much stress on the joints. It is perfect for progressive muscle growth in upper and lower body.
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Here's how you can safely and effectively use 20kg dumbbells for strength training.
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Hold a dumbbell in each hand, feet shoulder-width apart. Squat down and push back up. This exercise works primarily the front quads but also uses the hamstrings, glutes, and core for stability.
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Lay on a bench or mat facing upwards, place dumbbells above your chest. Slowly lower them down and push back to starting position, this movement strengthens the chest, front deltoids, & triceps.
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Hinge from the hips, keeping a neutral spine. Hold a dumbbell in each hand with a neutral grip, and pull towards your waist. Bent over rows are effective at hitting the lats, traps and rear deltoids.
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A dumbbell shoulder press can be done seated or standing. This helps build and grow shoulder size & strength.
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Hold a pair of dumbbells, palms facing forward and curl it upward. Remember to keep your elbows tucked. If done with proper form, this exercise is great for building biceps.
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Always maintain proper form and make sure to have adequate rest between each set. Increase reps and sets gradually, to challenge your muscles and prevent plateaus.
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